CorePower C1 Class with Cues Sequence and Breath
with Posture Study Guide
Exhale Half pigeon on the right - ANS-Bring your right knee to your
right wrist and your right foot your your left wrist so your shin is
parallel to the short edge of your mat. Press your palms into your
mat framing your hips squaring them to the front of the room.
Option to place a block under your right hip to bring your mat
closer to you or to take supine figure 4 on your back.
Continue breathing here.
Option to stay here on your palms or if you would like a deeper
stretch, inhale lengthen your spine and exhale begin to fold
forward for sleeping half pidgeon. Relax your neck and allow your
head to hang heavy. Option to rest your head on a block. Continue
to breathe here as you gently open your hips.
Continue breathing as you gently open your hips.
Exhale Downward facing dog - ANS-Downward Facing Dog
Inhale - ANS-your left Leg High
Exhale half pigon on the left - ANS-Bring your left knee to your left
wrist and your right foot your your right wrist so your shin is
parallel to the short edge of your mat. Press your palms into your
,mat framing your hips squaring them to the front of the room.
Take whatever option you took on the other side here to balance
out your body.
,Exhale - Child's Pose (Balasana) - ANS-(2 min)
Hi, my name is Emily and I will be guiding you through the next 60
minutes of C1 practice. We will begin in extended child's pose.
Come to The back of your mat and bring your big toes to touch,
splay your knees open wide. Extend your arms to the mirror sink
your hips down and breathe.
Settle into this position. Allow your body to melt into the earth.
Child's pose is a place of ease for your mind and your body. If at
anytime your feel over heated or need to take a break come back
to child's pose on your mat.
Throughout class I will be offering some hands on assists and
adjusts. If you prefer to keep your practice private today please
raise a hand now and I will gladly respect your space. Thank you.
Lets begin class with cleansing breath. Take a deep inhale
through your nose, fill up your lungs, and feel air flow into the
base of your belly. Open mouth exhale. One more cleansing
breath, inhale through your nose, audible exhale through your
mouth.
Now we will engage our ujjayi breath, or victorious breath. Inhale
through your nose, seal your lips and as you exhale through your
, nose, constrict the muscles in the back of your throat creating a
beautiful oceanic like sound. Continue Ujjayi breathing on your
own. Ujjayi breathing helps build heat from within and helps our
mind stay present on our mat. If you sense that your mind is
wandering connect with your breath and come back to this space.
Inhale - ANS-Rise to table-top Stack you hips over your knees and
your shoulders over your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog - ANS-(1 min)
Spread your fingers wide, Step your feet hip-width distance apart
and tuck your toes
Send your hips back and up,
hold and breathe. Allow your heels to sink down into your mat,
option to place a slight bend in your knees. Draw your shoulder
blades down your back.
Exhale - Ragdoll Pose - ANS-(1 min)
Step your feet behind your hands hip-width distance apart, and
place a slight bend in your knees. Hinge from your hips and Hang
your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds
of your feet stacking your hips over your ankles. Let your head
hang heavy, Option to Grab for opposite elbows and gently sway
side to side.
with Posture Study Guide
Exhale Half pigeon on the right - ANS-Bring your right knee to your
right wrist and your right foot your your left wrist so your shin is
parallel to the short edge of your mat. Press your palms into your
mat framing your hips squaring them to the front of the room.
Option to place a block under your right hip to bring your mat
closer to you or to take supine figure 4 on your back.
Continue breathing here.
Option to stay here on your palms or if you would like a deeper
stretch, inhale lengthen your spine and exhale begin to fold
forward for sleeping half pidgeon. Relax your neck and allow your
head to hang heavy. Option to rest your head on a block. Continue
to breathe here as you gently open your hips.
Continue breathing as you gently open your hips.
Exhale Downward facing dog - ANS-Downward Facing Dog
Inhale - ANS-your left Leg High
Exhale half pigon on the left - ANS-Bring your left knee to your left
wrist and your right foot your your right wrist so your shin is
parallel to the short edge of your mat. Press your palms into your
,mat framing your hips squaring them to the front of the room.
Take whatever option you took on the other side here to balance
out your body.
,Exhale - Child's Pose (Balasana) - ANS-(2 min)
Hi, my name is Emily and I will be guiding you through the next 60
minutes of C1 practice. We will begin in extended child's pose.
Come to The back of your mat and bring your big toes to touch,
splay your knees open wide. Extend your arms to the mirror sink
your hips down and breathe.
Settle into this position. Allow your body to melt into the earth.
Child's pose is a place of ease for your mind and your body. If at
anytime your feel over heated or need to take a break come back
to child's pose on your mat.
Throughout class I will be offering some hands on assists and
adjusts. If you prefer to keep your practice private today please
raise a hand now and I will gladly respect your space. Thank you.
Lets begin class with cleansing breath. Take a deep inhale
through your nose, fill up your lungs, and feel air flow into the
base of your belly. Open mouth exhale. One more cleansing
breath, inhale through your nose, audible exhale through your
mouth.
Now we will engage our ujjayi breath, or victorious breath. Inhale
through your nose, seal your lips and as you exhale through your
, nose, constrict the muscles in the back of your throat creating a
beautiful oceanic like sound. Continue Ujjayi breathing on your
own. Ujjayi breathing helps build heat from within and helps our
mind stay present on our mat. If you sense that your mind is
wandering connect with your breath and come back to this space.
Inhale - ANS-Rise to table-top Stack you hips over your knees and
your shoulders over your wrists. Gaze down at the mat.
Exhale - Downward Facing Dog - ANS-(1 min)
Spread your fingers wide, Step your feet hip-width distance apart
and tuck your toes
Send your hips back and up,
hold and breathe. Allow your heels to sink down into your mat,
option to place a slight bend in your knees. Draw your shoulder
blades down your back.
Exhale - Ragdoll Pose - ANS-(1 min)
Step your feet behind your hands hip-width distance apart, and
place a slight bend in your knees. Hinge from your hips and Hang
your chest on your thighs.
Send your tailbone up and shift your weight into the ball mounds
of your feet stacking your hips over your ankles. Let your head
hang heavy, Option to Grab for opposite elbows and gently sway
side to side.
